Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 burpee pull ups
8 goblet squats
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3 reps@65-70-80-85% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-55-60% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2-3 sets
2 devils press, add weight
3-5m hs walk
10m sledge push, add weight
3-5 toes to bars/ghd sit ups

Metcon

Emom 20
1) 4-6 devils presses @15-20/22.5-27.5kg's
2) 10-20m hs walking
3) 20-30m moderate heavy sledge push
4) 10-20 toes to bars or ghd sit ups
5) rest min